Brachiation
roles
leggy windmills
A1. Back Squats
Beginners: 5, 5, 5, @ 22x2; rest 100 sec.
Intermediate and Advanced: 3 reps x 4 sets; @ 22x2 rest 100 sec. (Pick one weight for all 4 sets)
A2. Ring Dips
Beginners: bar dips x 5 reps, or 2 plus 1, or 15 sec eccentric x 4 sets; rest 100 sec.
Intermediate: 2-5 reps - support hold x top x 4 sets; rest 100 sec.
Advanced: 5 reps - support hold at top, or all the way through the ROM - Deep - @ 31x1
Reminder that the support hold is a neutral position. Feel should be underneath your hips. x 4 sets; rest 100 sec.
B. The Bear Complex
7 sets
1 power clean
1 Front squat
1 push press
1 back squat
1 push press
5 Rounds
Rest as needed between rounds.
You go through all 5 movements 7 x without putting the bar down. Each round you go up in weight. Don't start too high!
No comments:
Post a Comment